My mission is to share research, information, and resources to help HSPs live their best and thrive. I love neuroscience and find it fascinating that we can train parts of our brain that can then help us reduce stress, anxiety and that feeling of being overwhelmed that can be common for many HSPs. We share incredible gifts that are needed in the world.

I'm happy you are here.

Below you will find a list of resources for HSPs that I have compiled. I also specialize in anxiety, couples and LGBTQQ so I've also included information that HSPs may find useful within these areas as well. This list will be added to periodically, and I also welcome hearing about good resources for HSPs you know about and would like to see added.

Therapy, Coaching, Consultations

With Julie Bjelland, LMFT (Psychotherapist specializing in HSPs)

Psychotherapy: in California specializing in the highly sensitive person, anxiety, couples, and LGBTQQ

Understanding the Trait

About 15 to 20 percent of the population has the innate trait of high sensitivity, also known as sensory processing sensitivity. The brains of HSPs process more information more deeply, which can make us more overwhelmed and sensitive to our surroundings. HSPs often suffer from anxiety and higher stress levels in a world that feels overwhelming, which is likely why up to 50 percent of clients in therapy are HSPs.

As a highly sensitive person, you may be able to feel what other people feel, which can help you to be more empathic and compassionate (some of the gifts of this trait). On the other hand, you can also be more easily overwhelmed and have higher stress levels. You may experience sensory overload with such factors as loud noise, bright lighting, and strong odors.

As an HSP myself, I am passionate about my work as a psychotherapist that specializes in the trait of high sensitivity and consider it a calling to help you thrive and live at your highest potential. I've developed what I call a compassionate and supportive "brain training" program though my BOOKSand COURSE that provides specific tools for HSP's to learn to navigate an overstimulating world.

Podcast interview about the trait, Julie Bjelland, LMFT was a featured guest on the Women in Depth Podcast with Dr. Lourdes Viado discussing the trait of the highly sensitive person. What you’ll hear in this episode:

What compelled Julie to write her new book Brain Training for the Highly Sensitive Person: Techniques to Reduce Anxiety and Overwhelming Emotions

Books helpful For Highly sensitive children

The Kazdin Method for Parenting the Defiant Child (Positive Reinforcement works well for HSCs)

The Explosive Child: A New Approach for Understanding and Parenting Easily Frustrated, Chronically Inflexible Children (Also not specifically for HSC, but helpful)

Emotion Coaching: The Heart of Parenting Program, by John and Julie Gottman.

Online Courses For the highly sensitive

Online Mentored HSP Course *Recommended for HSPs to take, guided byJulie Bjelland, LMFT, a psychotherapist that specializes in Sensory Processing Sensitivity, also known as the Highly Sensitive Person. An 8-week course, Brain Training for the Highly Sensitive Person, Techniques to Reduce Anxiety and Overwhelming Emotions.

Online Solo HSP Course Recommended for HSPs to take, Solo independent study course with video and written material byJulie Bjelland, LMFT, a psychotherapist that specializes in Sensory Processing Sensitivity, also known as the Highly Sensitive Person. An 8-week course, Brain Training for the Highly Sensitive Person, Techniques to Reduce Anxiety and Overwhelming Emotions.

The following courses are not HSP specific, but you may find helpful:

Rick Hanson's online course will teach you methods to overcome the brain's negativity bias using the science of neuroplasticity

Self-Care

I love this meditation/mindfulness app. You would be surprised how ten minutes a day can be very centering, grounding and calming, which are all things important for HSPs! The first ten are free so you can try it: https://www.headspace.com/

Insight Timer, many of my clients and students love this free app-you can pick how long you want to meditate and there are many different meditation teachers.

Yoga

Some of my HSP course participants really enjoyed yoga with Adriene, and she offers some great free yoga on YouTube. She makes the practice feel doable and fun with some of her sweet and gentle playfulness. Here's a link to enjoy: 30 Days of Yoga

Increasing Self Compassion

Pema Chodron’s work is excellent to learn more loving kindness and self-acceptance, particularly her book Unconditional Confidencehttp://pemachodronfoundation.org/

Many HSPs have challenges sleeping. I recommend trying these Mackearplugs to reduce the amount of times you wake up in the night.

Weighted blankets affect proprioceptor input that can help our brain release neurotransmitters like serotonin and dopamine, which can create a sense of calm. Many companies make them now. I happened to get mine from SensaCalm.

Do the same five things before bed every night. Try a bath with lavender oil, lighting a soothing candle, reading something non-stimulating, turning off the lights and listening to meditation. Our brain begins to recognize sleep is coming by about the 3rd step. Also, if we warm up our body with a bath before sleeping, the process of cooling the body after can initiate better sleep as well.

Additional Resources

HSP Friendly CareersThis is a compilation of careers HSPs reported as fulfilling from a poll from my HSP Facebook page.

Improving Connections and Reducing Shame/Blame/Guilt

I recommend a lot of Brene Brown’s work, particularly the book she narrates called “The Power of Vulnerability." You can see a free YouTube video here as well.

For couples and communication, I recommend The Gottman Method that I use when working with couples. It is an excellent positive-based method, and the communication training is based on over 40 years of researching couples!

The Five Love Languages, I recommend couples take this free, quick quiz online to discover what your love languages are so you know how to fill up your partners love tank.

Wired for Love book How Understanding Your Partner’s Brain and Attachment Style Can Help You Defuse Conflict and Build a Secure Relationship

Attached: The New Science of Adult Attachment and How It Can Help You Find - and Keep - Love by Amir Levine

Women

Lourdes Viado, PhD, MFT who is also an HSP, offers podcast interviews you may enjoy that explore women's lives in depth. Listen to Julie's interview about the trait of high sensitivity.